There are certain foods that help us avoid insomnia thanks to their content in substances that activate sleep-regulating hormones
Good sleep is necessary for good health, both mentally and physically. The problem is that most of us have a hard time falling asleep. The insomnia is, in fact, the disorder sleep that affects more people in Spain, with an incidence of between 20 and 30%.
Not resting well is more serious than we usually think: we can develop all kinds of problems, from traffic accidents to mental health illnesses. Plus, it can increase your risk of obesity (sleep deprivation reduces your willpower and triggers hunger hormones), heart disease, diabetes, and high blood pressure.
We need between 7 and 9 hours of sleep a day to be healthy and rested
The studies undertaken to respect suggest that we need between 7 and 9 hours a day of sleep to be healthy and rested.
There are many strategies that we can carry out to sleep better. One of those that works best is exercise and diet changes. Today we focus on the second.
Foods that help us sleep well
There are certain foods that help us sleep better thanks to their content in substances that activate the sleep regulating hormones, such as melatonin and serotonin.
In addition, the contents in this list have high amounts of antioxidants and nutrients, such as magnesium, which improve the quality of sleep and help us to fall asleep earlier.
To get the benefits of these foods, you should consume them about two to three hours before going to sleep.
The almonds are an excellent source of nutrients. A small handful contains 14% of the daily needs for phosphorus, 32% for manganese and 17% for riboflavin.
In addition, research has shown that eating almonds regularly has been associated with a lower risk of developing chronic diseases, such as type 2 diabetes and heart disease, due to their content of healthy monounsaturated fats, fiber, and antioxidants.
These nuts can also help us sleep better, as they have been shown to increase the production of the sleep-regulating hormone, melatonin.
If you are going to eat them before bed, don't go overboard with the amount, as you could gain weight. A 28-gram handful would suffice.
The turkey is a meat rich in protein and a source of vitamins and minerals. One serving contains 5% of our daily needs for riboflavin, 5% for phosphorus and 9% for selenium.
This meat is ideal to eat before bed, since it has few calories and an amino acid known as tryptophan, which has been shown to increase the production of melatonin.
The protein in turkey can also help promote tiredness. In fact, dining on protein-rich foods before bed is associated with better sleep quality.
The kiwis are a low - calorie fruit and very nutritious. A medium one has 50 calories and a significant amount of nutrients, including 117% of the daily needs for vitamin C and 38% for vitamin K. They are also a source of folic acid and potassium.
According to numerous studies, Kiwis can help prevent insomnia, due to its content of serotonin, a chemical that helps regulate sleep. Other research suggests that the antioxidants in these fruits may also help improve rest.
4) Salmon and tuna
The fatty fish such as salmon, the tuna, trout and mackerel, are healthy because of their high contido in vitamin D and fatty acids omega 3. This contributes combination to improve the quality of sleep, as it has been shown that increase the production of serotonin.
The nuts are rich from a nutritional point of view, because with only a handful provide us with more than 19 vitamins and minerals, plus 2 grams’ fiber; and they are a powerful source of magnesium, phosphorus, copper, and manganese.
Also, studies have shown that eating walnuts improves the quality of sleep, as they are one of the best sources of melatonin.
The milk that our grandmothers gave us before bed now has scientific evidence. It has been shown to contain an amino acid called tryptophan, which the body converts into serotonin, the sleep hormone.
7) White rice or pasta
Some research has shown that eating carbohydrate-rich foods before bed, such as white rice or pasta, helps improve the quality of sleep.
In one study, the sleep habits of 1,848 people were compared based on their consumption of white rice, bread or noodles, and those who ate more rice were found to sleep longer and better. Despite all this, it is best consumed in moderation due to its lack of fiber and nutrients. A diet high in fast foods, processed foods, carbohydrates, potatoes and meat is likely to be low in potassium, contributing to high blood pressure. A daily intake of 3,000 to 3,500 mg of potassium through foods such as bananas, tomatoes and other vegetables is recommended.